WOD: Wednesday, February 20th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Banded Hamstring Stretch – 1 Minute per side

 

Strength: Deadlift (12-15 Minutes)

  • 5 sets x 1 Rep @80-85% of 1-Rep max

 

Workout: 5 Rounds (3 Min on / :90s off)

  • 48 Double Unders
  • 12 Thrusters (95/65)
  • Max Calorie Bike/Runner/Rower

*Score is amount of calories in remaining time per round

 

Cardio Option: 5 Rounds (3 Min on / :90s off)

  • 48 Double Unders
  • 24 Medicine Ball Cleans  (20/14)
  • Max Calorie Bike/Runner/Rower

*Score is amount of calories in remaining time per round

 

Core: 5 Rounds

  • 30 Flutter Kicks
  • :30s Hollow Hold